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Friday, December 13, 2013

A.
4 sets of:
3-4 Weighted Pull-Ups @ 20X1
Rest 60 seconds
6 Weighted Pistols each leg
Rest 60 seconds
Then…
5 minute A.M.R.A.P.
10 Pull-Ups
10 Wall Ball Shots
Rest exactly 3 minutes, and then . . .
5 minute A.M.R.A.P.
10 Sit-Ups
20 Mountain Climbers (each step is one rep)

B.
4 sets of:
8-10 Single-Leg Box Step-Up each leg
Rest 60 seconds
4-6 Pull-Ups @ 2111
Rest 60 seconds
Then…
5 minute A.M.R.A.P.
10 Pull-Ups
10 Wall Ball Shots
Rest exactly 3 minutes, and then . . .
5 minute A.M.R.A.P.
10 Sit-Ups
20 Mountain Climbers (each step is one rep)

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